The subject of cardio for fat loss has become strangely controversial. Some people insist you must do it to lose fat. Others claim it’s useless for fat loss. A lot of people say cardio just makes you hungrier. Some say it eats up muscle. Others argue you can’t outrun a bad diet, so why bother – just focus on diet for fat loss. The truth about cardio is a lot more nuanced than any of these common opinions.
Cardio is often blamed for making people hungry and causing them to eat back all the calories they burn. But does exercise really increase appetite and sabotage fat loss? Research tells a different story. Learn what science says about cardio, hunger, and why the belief that exercise makes you overeat is one of the most stubborn myths in fitness
Does fasted cardio burn more fat? 20 or 30 years ago, almost everyone in fitness and bodybuilding thought so. You can count me in that group. I was a 1990s and 2000s era competition bodybuilder and I did a lot of fasted cardio first thing in the morning. Back then I also recommended cardio on an empty stomach to my training clients for burning more fat. Today the research is clear: Fasted cardio works, but it doesn't work better than fed cardio. Read the blog to learn why
Despite doing regular cardio for weeks, and even increasing the duration, you might still see no added weight loss and start wondering what you’re doing wrong. You may even begin to question whether cardio for weight loss works at all. You hear that claim everywhere – from trainers and even PhDs. The truth is, cardio does work. And when it doesn’t, there are specific reasons why. This post explains one of them…
Years ago, I wrote something in my Burn the Fat, Feed the Muscle e-book that people still talk about today. It was about cardio - and it made some waves: “If I wanted to get as lean as possible, as fast as possible, I’d do cardio twice a day, seven days a week, until I hit my goal. Then I’d scale back to maintenance.” That quote has been floating around for over two decades now, and not surprisingly, it still sparks debate and prompts questions... like "Does double cardio burn more fat or just burn you out?
Intensity is one of the most important training variables, and at times, it's definitely beneficial to push yourself and train with high intensity (effort level) especially if you're short on time and want efficiency. But can you get too much of a good thing? How much intensity is too much? Do you need "insanely" hard workouts that bring you to your knees to maximize your potential? Read on to find out...
Could 10,000 steps a day save you from an early death? If you ever Googled the topic, you may have heard that 10,000 steps a day is a great goal for achieving better health and even decreasing mortality risk. On the other hand, You may have come across skeptics who question whether 10,000 steps is necessary at all, let alone extend your lifespan. So what's the deal? What does science say about 10K a day, health, and mortality?
Running and walking are both popular activities for fitness and health, but it's commonly believed by many people that walking isn't intense enough to benefit your health much and you'd get more benefit if you ran. But is this really true? See what recent research says about walking vs running
What is the best exercise to reverse aging and extend your lifespan? Is it lifting weights? We could make a good argument that the answer is yes. People who don’t lift weights lose muscle with every passing year. But do not underestimate the amazing power of the right cardio combined with weight lifting... According to the latest research, if you do the right kind of cardio, it makes your heart health 15 to 20 years younger
Your physical activity goal: Should it be steps or minutes per day? Step counting has become popular, not just because fitness trackers and apps are so popular, but also because the health and fitness industry endorses step goals and research has confirmed the benefits of hitting certain benchmarks. But meanwhile, every major health organization in the world recommends setting activity goals based on minutes. So which metric should you use?...
